• 10DEC, 2017
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    WOD 11 DEC 2017

    Weightlifting Find 1RM Front Squat in 15 min Lola 5 RFT: -30 Double Unders -20 Knees to Elbow -10 Handstand Pushups Mobility -Calves/Achilles Wall Stretch -Foam Roll Back & Lats Core Cashout 3 Sets: -40 sec Plank -20 sec Hollow Rock Hold

  • 08DEC, 2017
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    WOD 9 DEC 2017

    Max Effort Intervals -1 min Kettle Bell Swings (53/35#) -1 min Sit-ups -1 min Air Squats -2 min REST -Repeat 4 more times (24 total mins)

  • 07DEC, 2017
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    HERO WOD 8 DEC 2017

    DOM For Time: 50 calorie Row Then, 10 to 1 Ladder Reps of: -Squat Cleans (100/75#) -Handstand Push-Ups Then, 50 Calorie Row The “Dom” Hero WOD was originally posted on marinewod.com on Wednesday, November 18th, 2015. “We are recognizing Dominic Davila for his service and sacrifice. ‘Dom’ was born on July 5th, 1987 in Chicago,

  • 06DEC, 2017
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    WOD 7 DEC 2017

    Weightlifting 5 x 5 Deadlifts -all working sets between 60-80% 1RM -touch-and-go reps;  no drops or resets between reps For Time: -600m Run -60 Sit-ups -24 Overhead Squats -400m Run -40 Sit-ups -16 Overhead Squats -200m Run -20 Sit-ups -8 Overhead Squats Rx+ 155/105# Rx 125/85# S1 95/65# **20min Time Cap Mobility -Deep Squat Hold

  • 05DEC, 2017
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    WOD 6 DEC 2017

    For Time: -300 Double Unders *10min Time Cap **retest from 2/8/17 15min AMRAP -3 Power Cleans -3 Push Jerks -3 Pull-ups -6 Power Cleans -6 Push Jerks -6 Pull-ups -increasing reps by 3 every round (3, 6, 9, 12, etc) Rx+ 135/95# Rx 115/75# S1 75/55# Mobility -Calves/Achilles Wall Stretch -Light Post Stretch -Slow PVC